7 major benefits tell you the necessity of winter sports

　　Exercise is better for losing weight in winter

　　in cold environment exercise , the body will consume more calories because the body needs to expend more energy to keep the body warm. “When a warm body comes into contact with or breathes in cold air, the calories burned by exercise increase slightly," says Chris Hall, founder of Personal Training Systems Training Services. “This increases the rate and therefore the body's caloric expenditure by approximately 3-7%. ”Another way the body burns fat is by increasing "brown fat."

　　Winter exercise can enhance cold resistance

　　People who insist on exercising in winter will have stronger cold resistance than ordinary people. Because people exercising in a cold environment can increase the excitability of the cerebral cortex, prompt it to coordinate various organs and systems in the body, and strengthen the central nervous system. nerve The system regulates body temperature to balance heat production and dissipation in the body, allowing the body to adapt to cold weather.

　　Winter exercise can eliminate fatigue

　　Winter exercise can speed up blood circulation, increase the supply of oxygen to the brain, and enhance the elasticity of blood vessels. This can eliminate the fatigue caused by long-term work in the brain, enhance memory, and improve learning and work efficiency.

　　Winter exercise can enhance resistance

　　Winter exercise can speed up the body's metabolism. The body's stimulation by cold will cause resistance in the blood. disease As the number of antibodies increases, the body's resistance to disease will also increase. Therefore, people who insist on exercising in winter suffer from cold The chances of diseases such as bronchitis and pneumonia are also greatly reduced.

　　Winter exercise can prevent osteoporosis

　　You can fully enjoy the sunshine by doing outdoor sports in winter. After being absorbed by the human body, ultraviolet rays in sunlight can convert cholesterol in the blood into vitamin D and promote the body's absorption of calcium. Consistent exercise for middle-aged and elderly people can effectively prevent osteoporosis.

　　Winter exercise strengthens the heart

　　Cold weather also makes the heart work harder to distribute blood throughout the body. To combat heart problems and to manage additional stress, this process may exacerbate illness or injury. But with regular exercise of cardiovascular endurance, your heart muscle becomes stronger, even in cold weather, preparing you for more strenuous training in the future—not to mention other non-exercise stressors in life.

　　Winter exercise can help improve your mood

　　Cold weather exercise also helps improve mood due to the lack of humidity and its ability to chill out irritation. Since the body works harder to stay warm and endorphin production increases, exercising when it's cold will increase your sense of well-being.

　　Precautions for winter sports

　　1. Choose aerobic exercise for winter fitness

　　For winter sports, you should choose aerobic exercises with smaller range of motion and higher caloric consumption. This is because the climate in winter is cold and explosive anaerobic exercise can easily cause physical discomfort. Young people can choose high-intensity aerobic exercise such as running, which can burn more calories. The exercise time should be 10-15 minutes longer than in spring and summer.

　　Middle-aged people can choose low-intensity aerobic exercise such as brisk walking, jogging, and climbing stairs. The physical condition of middle-aged people is generally on a downward trend. Don't give up fitness just because you are busy with work, otherwise winter will be a season of "hiding diseases."

　　2. Winter sports should not be started too early

　　It’s best not to exercise too early in winter. healthy Experts suggest that morning exercise in winter should be done after sunrise. The best time of the day for fitness is between 14:00 and 19:00. At this time, the body's own temperature is higher, the physical strength is more abundant, it is easier to enter a state of exercise, and it is less likely to be injured, which is of great benefit to health.

　　In winter, many people often fail to persist due to lack of passion. This is mostly due to emotional disorders caused by lack of sunshine. Therefore, bodybuilders should try to participate in outdoor sports as much as possible, especially when the sun is shining.

　　3. Warming up before exercise is very important

　　When exercising outdoors, you must first warm up fully. In the cold winter, blood vessels constrict, blood circulation is poor, and muscles and ligaments become tighter. You can use jogging, freehand exercises, and a small amount of exercises with light equipment to warm up the body and sweat slightly before engaging in more intense exercise.

　　At the same time, the warm-up time should be extended, preferably controlled to 15-25 minutes. In addition, the exercise interval should be shortened appropriately to avoid being exposed to cold air for a long time. If the gap is too long, the body temperature will drop, which will easily cause the muscles to tire out from the excited state, increase the viscosity, and easily cause injuries when performing the next set of exercises.

　　4. Exercise at a safe intensity

　　The so-called safe exercise intensity means that it is neither too strong nor too weak. How should the measurement standard be determined? The easiest way is to use heart rate Go for measurements to control your exercise intensity. When the heart rate reaches the following appropriate heart rate standards during exercise without obvious discomfort, then the intensity of the exercise is appropriate and safe.

　　5. Have reasonable exercise time

　　Morning exercise is a good choice for young people and the general population. The length of each person's exercise time should be considered based on age, exercise intensity, exercise purpose, etc. as parameters. Generally speaking, exercise for less than 5 minutes a day is meaningless, and exercise for more than an hour is not suitable for middle-aged people. elderly For non-sports enthusiasts, it is too much. An average of about 30 minutes of exercise a day is more suitable.